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  6. Goat cheese vs. Watercress

Goat cheese vs. Watercress — In-Depth Nutrition Comparison

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How are Goat cheese and Watercress different?

  • Goat cheese is richer in Copper, Phosphorus, Vitamin B2, Vitamin A RAE, Calcium, and Iron, while Watercress is higher in Vitamin K, and Vitamin C.
  • Watercress covers your daily need of Vitamin K 206% more than Goat cheese.

Cheese, goat, semisoft type and Watercress, raw types were used in this article.

Infographic

Goat cheese vs Watercress infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Goat cheese
Goat cheese
7
:
3
Watercress
Watercress
Contains more Calcium +148.3%
Contains more Iron +710%
Contains more Magnesium +38.1%
Contains more Phosphorus +525%
Contains more Zinc +500%
Contains more Copper +632.5%
Contains more Selenium +322.2%
Contains more Potassium +108.9%
Contains less Sodium -90.1%
Contains more Manganese +162.4%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Calcium +148.3%
Contains more Iron +710%
Contains more Magnesium +38.1%
Contains more Phosphorus +525%
Contains more Zinc +500%
Contains more Copper +632.5%
Contains more Selenium +322.2%
Contains more Potassium +108.9%
Contains less Sodium -90.1%
Contains more Manganese +162.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Goat cheese
Goat cheese
4
:
8
Watercress
Watercress
Contains more Vitamin D +∞%
Contains more Vitamin B2 +463.3%
Contains more Vitamin B3 +474%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +118%
Contains more Vitamin E +284.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +63.2%
Contains more Vitamin B6 +115%
Contains more Folate +350%
Contains more Vitamin K +9900%
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +463.3%
Contains more Vitamin B3 +474%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +118%
Contains more Vitamin E +284.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +63.2%
Contains more Vitamin B6 +115%
Contains more Folate +350%
Contains more Vitamin K +9900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Goat cheese
Goat cheese
3
:
2
Watercress
Watercress
Contains more Protein +838.3%
Contains more Fats +29740%
Contains more Other +145%
Contains more Carbs +975%
Contains more Water +108.9%
Goat cheese
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +838.3%
Contains more Fats +29740%
Contains more Other +145%
Contains more Carbs +975%
Contains more Water +108.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Goat cheese
Goat cheese
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +85000%
Contains more Polyunsaturated fat +1925.7%
Contains less Saturated Fat -99.9%
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +85000%
Contains more Polyunsaturated fat +1925.7%
Contains less Saturated Fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Goat cheese Watercress
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Goat cheese Watercress Opinion
Net carbs 0.12g 0.79g Watercress
Protein 21.58g 2.3g Goat cheese
Fats 29.84g 0.1g Goat cheese
Carbs 0.12g 1.29g Watercress
Calories 364kcal 11kcal Goat cheese
Sugar 0.12g 0.2g Goat cheese
Fiber 0g 0.5g Watercress
Calcium 298mg 120mg Goat cheese
Iron 1.62mg 0.2mg Goat cheese
Magnesium 29mg 21mg Goat cheese
Phosphorus 375mg 60mg Goat cheese
Potassium 158mg 330mg Watercress
Sodium 415mg 41mg Watercress
Zinc 0.66mg 0.11mg Goat cheese
Copper 0.564mg 0.077mg Goat cheese
Manganese 0.093mg 0.244mg Watercress
Selenium 3.8µg 0.9µg Goat cheese
Vitamin A 1464IU 3191IU Watercress
Vitamin A RAE 407µg 160µg Goat cheese
Vitamin E 0.26mg 1mg Watercress
Vitamin D 22IU 0IU Goat cheese
Vitamin D 0.5µg 0µg Goat cheese
Vitamin C 0mg 43mg Watercress
Vitamin B1 0.072mg 0.09mg Watercress
Vitamin B2 0.676mg 0.12mg Goat cheese
Vitamin B3 1.148mg 0.2mg Goat cheese
Vitamin B5 0.19mg 0.31mg Watercress
Vitamin B6 0.06mg 0.129mg Watercress
Folate 2µg 9µg Watercress
Vitamin B12 0.22µg 0µg Goat cheese
Vitamin K 2.5µg 250µg Watercress
Tryptophan 0.227mg 0.03mg Goat cheese
Threonine 0.805mg 0.133mg Goat cheese
Isoleucine 0.893mg 0.093mg Goat cheese
Leucine 1.861mg 0.166mg Goat cheese
Lysine 1.549mg 0.134mg Goat cheese
Methionine 0.575mg 0.02mg Goat cheese
Phenylalanine 0.859mg 0.114mg Goat cheese
Valine 1.485mg 0.137mg Goat cheese
Histidine 0.589mg 0.04mg Goat cheese
Cholesterol 79mg 0mg Watercress
Saturated Fat 20.639g 0.027g Watercress
Monounsaturated Fat 6.808g 0.008g Goat cheese
Polyunsaturated fat 0.709g 0.035g Goat cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Goat cheese
91%
Watercress
Minerals Daily Need Coverage Score
64%
Goat cheese
18%
Watercress

Comparison summary

Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 374mg)
Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 20.612g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 0.08g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.